Ways to Increase Fiber-Rich Foods in Your Diet

4 Ways to Increase Fiber-Rich Foods in Your Diet

Wondering how to increase the amount of fiber-rich foods in your diet? EatingWell's Brierley Wright shows 4 ways to eat more high-fiber foods from healthy food sources high in dietary fiber such as fruit, grains and beans.

Hi, I'm Brierley and I'm here in the EatingWell Test Kitchen. Getting enough fiber in your diet is important because it helps prevent chronic diseases. But most of us only get about half of what's recommended. So today, I'm going to show you some easy ways to get more fiber into your diet. When it comes to fruit, choose the whole fruit, with the skin on, instead of juice. For example, apple juice has no fiber in it, but one medium-size apple has about 4 grams of fiber. Whole grains are a great way to add fiber to your diet and it's especially easy when you just swap them in for something else that you're already eating. Take a sandwich for example. Using 100-percent whole-wheat bread instead of white adds about 4-1/2 grams of fiber, or swap brown rice in for white rice and get an extra 1-1/2 grams of fiber. Or when it comes to pizza, if you choose whole-wheat crust, you can get 2 extra grams of fiber per slice. You can also add fiber with beans and lentils. A half cup cooked has about 7 grams of fiber. Popcorn is a great snack. I'm not talking about the movie-theater kind. Here we have a sizable 3-cup portion of air-popped popcorn that has 3-1/2 grams of fiber for just 90 calories. As you can see, it's easy and delicious to get more fiber in your diet. Find more healthy eating tips at
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